By Dr. Larisa Durenberger, PT, MSPT
When people think of body pillows, they often associate them with pregnancy—and for good reason. They’re commonly recommended to support a changing body and improve comfort during sleep.
But here’s the truth: you don’t have to be pregnant to benefit from a body pillow.
In fact, for many people dealing with back pain, restless sleep, or joint discomfort, a body pillow can be a simple and surprisingly effective tool.
Why a Body Pillow Can Help (Even If You’re Not Pregnant)
At its core, a body pillow is about support and alignment.
When you lie down to sleep, your body should no longer be actively stabilizing itself the way it does during the day. That means your joints rely more on passive structures—like ligaments and joint capsules—to maintain position.
For some people, that’s not a problem.
But for others—especially those who are more hypermobile or who lack passive joint stability—this can lead to subtle shifts in position overnight that create strain on the spine, hips, and shoulders.
A body pillow helps by:
- Supporting the upper extremities (arms and shoulders)
- Keeping the spine in a more neutral position
- Reducing rotational stress through the torso and pelvis
- Minimizing the need for your body to “hold itself together” while you sleep
In short: it gives your body somewhere to rest into, instead of constantly compensating.
And this isn’t just clinical theory—mainstream conversations around sleep are catching up. In a recent BuzzFeed feature on body pillows, experts highlighted how body pillows can improve overall sleep quality by enhancing comfort and support.
It’s Not Just About Comfort—It’s About Load
One of the biggest contributors to back pain isn’t just movement—it’s prolonged positioning.
If you’re spending 6–8 hours in a position that slightly twists or loads your spine, that stress adds up.
A body pillow can help distribute that load more evenly.
For example:
- In side-lying, placing a pillow between your knees and hugging it can reduce torque through your low back and hips
- Supporting your top arm prevents it from pulling your upper spine into rotation
- A longer pillow can connect the whole system—shoulders, ribs, pelvis—into a more supported position
What to Look for in a Body Pillow
Not all body pillows are created equal—and firmer isn’t always better.
In fact, the most important quality to look for is adaptability.
You want a pillow that:
- Has some give
- Can compress and mold to your body
- Allows you to change positions easily
Very firm, fixed-shape pillows can actually work against you, forcing your body into a position rather than supporting it.
Research and sleep experts consistently emphasize that the right pillow should support alignment while still allowing natural movement throughout the night. (Forbes)
Do I Recommend a Specific Brand?
I don’t have any affiliations with specific brands, and honestly, I think that’s a good thing in this case.
Sleep is highly individual.
Personally, I tend to prefer down pillows because they mold easily to the contours of the body and don’t resist movement. But that’s not the right choice for everyone.
My general recommendation:
Start simple
Try different options at a low cost
Pay attention to how your body feels—not just in the moment, but in the morning
There Is No “Perfect” Pillow
This is the part most people don’t want to hear—but it’s the most important.
There is no universally perfect pillow.
Your ideal setup depends on:
- Your sleep position
- Your joint mobility
- Your injury history
- Your personal comfort preferences
And those things can change over time.
So if your pillow setup looks different than someone else’s—even something you saw recommended online—that’s okay.
The goal isn’t to find the perfect pillow.
The goal is to find what allows your body to rest, recover, and wake up feeling better.
As always, if we can help you find ways to address your specific needs, please reach out (info@anchorcincy.com).
About the Author:
Larisa Durenberger, PT, MPT
Larisa has been a physical therapist since earning her degree from the University of Missouri in 2004. With over 21 years of experience, she specializes in orthopedics, sports medicine, performing arts medicine, and Pilates.
Inspired by her dance background, she is passionate about helping dancers, athletes, and patients recover, prevent injury, and feel stronger than before. Larisa has trained with leading practitioners, including Jackie Haas, Carolyn Crampton, and the Harkness Center for Performing Arts Medicine in New York City.